This Fat Black Chick

Hey everyone! My mother used to make one of the yummiest onion gravies ever from pan dripping and full of flour. She’d simmer a pork chop in it and the house would just sing with great smell of old fashioned soul food. Well today I got a craving for some smothered turkey chops or pork chops.

How in the world can a girl get something smothered in gravy on a Low Carb Diet. Well I’m gonna try making three different versions of low carb gravy I created. I’ll take 3 different thickening agents to create a onion gravy that can stand on it’s own. The thickening agents are Heavy Cream, Sour Cream, and Xanthan Gum (a vegetable fiber which is carb free I found at Whole Foods). Let the cooking begin and pray This Fat Black Chick finds a good substitute for a southern staple.

Traditional simple Onion Gravy (what I can’t have)

1. You pan fry flour covered meat.
2. Add onions to pan with flour sprinkled over.
3. Saute until onions become translucent and flour is browned.
4. Slowly add water, broth, or stock stirring as you scrape the bottom of the pan.
5. Then simmer until desired consistency is achieved season to taste.

Low Carb Onion Gravy (With Sour Cream)

1. Pan sear meat in enough oil to cover the bottom of the pan.
2. Add onions to pan and saute until translucent.
3. 1/2 cup water or broth for every 1/4 cup sour cream scraping the bottom of the pan.
4. Then simmer until desired consistency is  achieved season to taste.

The result was actually yummy! Reminded me of Beef Stroganoff, which I adore. Yet this was not what I was looking for. I will use it as a gravy but not when I want that down home country taste. So like Jay-Z I’m “On to the Next One!”

Low Carb Onion Gravy (With Heavy Cream)

1. Pan sear meat in enough oil to cover the bottom of the pan.
2. Add onions to pan and saute until translucent.
3. 1/2 cup water or broth for every 1/4 cup heavy cream scraping the bottom of the pan.
4. Then simmer until desired consistency is  achieved season to taste.

The result was PERFECT! Same great taste! I believe I have found my match. I don’t have to say good-bye to gravy. This made just enough for one smothered chop. I expect to play with it some more and see how little cream is really need to limit the calories and fat. For now just remember heavy cream no flour.  Next up I’ll try the one with Xanthan Gum which I’m really scared of but we’ll see.

Hey, everyone sorry for the delay. Last month was the one year anniversary of my mom passing away from Lung Cancer. It was truly a rough time. I must admit I fell victim to emotional eating. A full month of eating in a quest to feel better. Talk about damaging. I can physically look at my middle and see the added pounds. Carmel Lattes and drive thru windows are NO ONES Friend. Hopefully next year I’ll be able to tackle things a little better. With the Holiday Season around the corner I plan to wrestle emotional eating head on.

• I’ll take a route that involves as few drive thru windows as possible
• I’ll read when I need something to do not munch
• When I feel really down I will work out to get the pleasant feeling of the lovely endorphins released
• I’ll pamper myself with a massage to remind me to take care of me
• I’ll remember how far I’ve come in my weight loss and how far I want to go

Hopefully the things I try might help you as well. Only time will tell.

There’s a syndrome most women don’t know about yet the new estimate is that 1 in 10 women of childbearing age are living with it. It’s a syndrome that often manifests itself in different ways depending on the individual. The symptoms are varied and many doctors are ill informed resulting in misdiagnosis.

This syndrome is Polycystic Ovary Syndrome (PCOS), the most common hormone imbalance in women of childbearing age.  PCOS has a long list of characteristics that not every person living with it will have, hence the term syndrome not disease. Three women suffering with PCOS might not share all the same symptoms yet they all have it. Here are some indications you may have it:

• Diabetes (you or your family history)
• Insulin Resistance
• High Blood Pressure
• Acne
• Alopecia (thinning hair)
• Abnormal hair growth
• Weight Gain
• Pelvic Pain
• Infertility
• Abnormal Menstruation
• Skin Abscesses
• Ovarian Cysts
• Anxiety
• Depression
• Skin tags (Dark skin patches on neck, underarms & thighs typically)
• Sleep Apnea
• Sugar Cravings

If you checked off a few of the items listed above you may have it and should talk to your, general physician, OB/GYN, or an endocrinologist. Remember not everyone will have the same symptoms, and the symptoms can relate to something else. Rarely do you find someone like myself that can check off 15 out of 17 on the list.

Treatment

Don’t worry there is hope. Surprisingly the best way to address it is simply through a diet low in carbohydrates with a low glycemic impact approach, combined with exercise. Also, medication is prescribed in some cases when needed.

Suggested Resources

A Patient’s Guide to PCOS by Walter Futterweit, M.D. (used for this post)

Soulcysters  a site for women with PCOS  http://www.soulcysters.com/ & http://www.soulcysters.net/

Meatballs are full of bread crumbs. Which means the Kiss of Death to a Low Carb diet. There are Low Carb options for bread crumbs you can substitute but I’m not a fan of too many of them. So I came up with this low fat, low calorie, and low carb recipe. These turkey meatballs are tender and full of Italian flavor. You’ll wonder why you ever gave up meatballs.

Yeilds about 4 servings

Ingredients

1 lb ground turkey

1 shallot minced fine or grated

4-6 cloves minced garlic (I love garlic so I go for 6)

1 egg

2 tbs olive oil

2 tbs chopped fresh flat italian parsley (optional not everyone enjoys parsley)

1/2 tsp dried Italian seasoning

1/2 tsp kosher salt

1/4 tsp fresh ground pepper

2-3 cups shredded Mozzarella Cheese

1 lb jar favorite low carb or sugar free sauce or make your own (recipe coming soon)

1/2 cup shredded favorite Italian Cheese

( I use a Parmesan, Romano, & Asiago blend -or- Parmigiano-Reggiano)

Directions

1. In a skillet coat the bottom with 1 tbs olive oil and heat on medium
2. Saute shallots until slightly translucent
3. Add garlic, parsley, and Italian seasoning while continuing to saute until shallots are completely translucent, be careful not to burn the garlic
4. Place mix in a large bowl and set aside pan
5. Add to bowl salt, pepper, Italian cheese, and egg then mix well
6. Add  turkey 1/3 at a time to bowl mixing as you go to ensure its blended well
7. Preheat oven to 350 degrees
8. Form meatballs to  about the size of a ping pong ball using a tablespoon
9. Place on baking dish  greased with olive oil 1 tbs olive oil
10. Bake 25 minutes
11. Pour favorite Low Carb sauce over meatballs
12. Top with Mozzarella Cheese
13. Bake uncovered until cheese is melted and begins to brown (around 10 mins.)
14. Serve alone, with spaghetti squash, Dreamfields Pasta, or on low carb roll.

Viva la Mexico!!!

Today  is Mexican Independence Day, so I figured lets find a low carb mexican dish. As you know eggs are a big staple in the average low carb diet, so here is a my version of a mexican take on eggs.

Yields 4 Servings

Ingredients

1 can petite diced tomatoes with green chilies (14.5 oz)

10-12 pearl onions, halved

8 garlic cloves, whole and unpeeled

1/8 tsp cumin

1/8 tsp oregano

pinch of Splenda (optional)

kosher salt (to taste)

fresh ground black pepper (to taste)

olive oil cooking spray

8 eggs (feel free to substitute egg beaters)

1 tbs tomato paste

1-2 tbs chopped fresh cilantro, to garnish

Directions

1. Heat an unoiled cast iron skillet.
2. Lightly char onions and garlic.  Remove from skillet and let cool slightly.
3. Discard skins from garlic, then chop garlic and onions.
4. Into food processor or blender place tomatoes, onions, garlic, cumin, and oregano.
5. Process to a coarse puree.
6. Season with salt & pepper to taste… add Splenda if wanted
7. Pour mix into sauce pan and set aside.
8. Spray your favorite nonstick skillet for making omelets with cooking spray and make thin omelets until all eggs are cooked stacking them on a plate and slicing them into fettuccine size ribbons.
9. Bring sauce to boil and adjust seasoning while adding tomato paste.
10. Add eggs, warm through and serve immediately topped with cilantro.

Are you diabetic or  have pre-diabetes? Did you know a LOW CARB diet may help you?

Weight Loss is a big concern in the diabetic community. Online I found much debate over whether a low carb diet is appropriate. NEWS FLASH IT IS!!! Research supports the effectiveness of low carb diets to achieve weight loss  and benefit those living with diabetes.

The American Diabetes Association (ADA) supports a low carb diet (consuming less than 130 g carbs) as a means of effective weight loss with saturated fat intake at less than 7% of total calories consumed daily. They note that as an added benefit lower carb diets show favorable changes in triglyceride and HDL cholesterol, while lowering A1C in type 2 Diabetes patients. The ADA goes on to say, “Monitoring carbohydrate[s], whether by carbohydrate counting, exchanges, or experience-based estimation, remains a key strategy in achieving glycemic control.” They add that people living with diabetes would achieve added benefits in glycemic control when coupling a low carb diet with the glycemic index. The Atkins Diet & South Beach Diet are examples of this method.

References

American Diabetes Association. (2009, January) Diabetes Care. Standards of Medical Care in Diabetes-2009, 32, Retrieved September 15, 2009, from http://care.diabetesjournals.org/content/32/Supplement_1/S13.full?sid=bbbac6db-a900-4653-98a1-395090de4a14

I craved Jalapeno Poppers and a Five Guys Burger yesterday. A big NO NO at over 1000 calories and almost 100 carbs.  So I created these burgers to get the taste I wanted minus all the bad. We found them yummy! Careful with the first bite they ooze!

Yields 4 serving

Prep to finish less than 30 minutes

Ingredients

1 lb lean ground turkey

1 tbl olive oil

8 oz softened cream cheese

1/4 cup diced jalapeno peppers

2 tsp low carb mild taco seasoning

• 1/4 tsp black pepper
• 1/4 tsp kosher salt
• 1/4 tsp chili powder
• 1/4 tsp cumin
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp oregano
• 1/4 tsp paprika

Directions

1. Mix cream cheese with jalapenos in small bowl and set aside
2. Add taco seasoning a little at a time to the ground turkey as you mix so the taste will go all the way through
3. Divide meat and flatten into 8 small burgers around 1/4 in thick
4. Spoon a heaping tbl spoon of jalapeno cream cheese into the middle of 4 burgers (remaining cheese can top your burger once cooked or saved)
5. Take remaining 4 burgers and place on top of the cheese topped ones, then using your fingers press the edges together sealing the burgers
6. Heat skillet coated with 1 tbl olive oil on high, then add burgers reducing heat to medium
7. Cook for about 5 – 7 mins per side or until no longer pink. Make sure not press on burgers when you flip them
8. Serve immediately bunless or  on your favorite low carb bun. I put Cajun Jicama Fries on the side YUM!!!

Between 1 – 2 net carbs and less then 300 calories

Breakfast is a must, but it can be boring for the average Low Carb newbie. Eggs, eggs, and more eggs seem to be the menu for most. Now eggs are very versatile with more than 100 different recipes out there, but if you don’t learn one of the most important breakfast tricks you may find yourself fighting off the urge to cluck. I call it Thinking Outside the Cereal Box.

As a kid I loved when we had breakfast foods like pancakes and sausage for school lunch. Well this trick works on the same principle. Let go of the notion that breakfast has to include typical breakfast foods like eggs, cereal, grits, & bacon. Once you do that your breakfast menu just increased 10 fold.

How I Think Outside the Cereal Box

1. Reheating some dinner leftovers… Great cause there is no cooking in the A.M.
2. Ice Cold Low Carb Shakes are filling, vitamin  packed, & great for non breakfast people (I like Atkins Cafe’ Carmel)
3. Egg, Tuna, Chicken, or Salmon Salad topped on a few cucumber slices
4. Deli Meat & Cheese Roll ups with spicy mustard or smoky horse radish
5. I stay away from most low carb alternatives like low carb waffles or breakfast bars, they disappointment me taste wise & I’m more prone to cheat. (If anyone loves one let me know so I can try)
6. Fiber Supplement with breakfast helps meet my daily requirement and fills the belly… calculate your needed fiber intake at: http://www.healthcalculators.org/calculators/fiber.asp
7. Fish is a quick meat in the morning with veggies
8. Cheese and berries are a light breakfast I love
9. B.L.T. lettuce wraps or on a low carb bread is also yummy
10. If in the mood for eggs I always use egg beaters which have fewer calories and cholesterol

Thinking Outside the Cereal Box gets rid of the breakfast bore.

Here is a great example that Low Carb can be full of flavor. This Cajun dish is a type of crab stew with spinach that will make your taste buds sing.

Yields 2 servings

Takes only 25 mins from prep to serving

Ingredients

1/2 cup fresh okra trimmed & sliced

.25 lb container baby spinach cut in strips (about 2-3 loose packed cups)

1/2 small onion diced fine

2 cloves minced garlic

1/4 tsp dried thyme

1 cup Chicken Broth (if you want it thinner add a whole 14.5 oz can)

2/3 cup Coconut Milk (lite coconut milk is ok just a little thinner)

1 cup Crab Meat (I use Claw Meat, remember to pick out shells)

2 Slices thick cut/ slab bacon diced -or- 1tbs olive oil

1 tbs butter (I use unsalted)

5 chopped fresh chives

Crushed Pepper Sauce added to liking (optional)

Kosher Salt (seasoned to taste I use a pinch)

Directions

1. Brown Bacon in sauce pan with butter until there is enough fat rendered to coat the bottom of the pan takes a minute or 2. -or- coat bottom of pan with olive oil and butter.
2. Add fresh okra and saute about 2 mins. or until slime is dried up. (okra may brown slightly)
3. Add onions, chives, & spinach saute until onions become translucent, about 3 mins.
4. Add thyme with garlic and cook 1 min. more, careful not to burn the garlic
5. Add chicken broth, coconut milk &  crushed pepper sauce. Bring to boil, then simmer covered for 5 mins.
6. Add salt with the crab meat, stir and simmer covered for 5 mins.
7. I serve it warm alone, but you could try it topped over brown rice, wild rice, or riced cauliflower. If you have a low carb cornbread you enjoy it would be a yummy addition also.

This dish has around only 5 net carbs per serving.

&

Is about 300 calories per serving.

Hey everyone it’s Labor Day Weekend. BBQs! BBQs! BBQs! Loosing weight can be difficult when faced with a holiday which revolves around food. Luckily I find BBQ’s the easiest to stick to when living a Low Carb lifestyle. All you have to do is follow my simple tips.

• Eat something before you arrive
• Pile on Salad (Be aware of the dressing for carbs)
• Veggie tray or make you own with sour cream dip and salad veggies
• Grilled Veggies are always great (Skip the Corn & Potatoes of course)
• Avoid BBQ sauce, too much sugar
• Grab the meat & shish kabobs off the grill before BBQ sauced
• Offer to bring a pasta dish made with Dreamfields Pasta (no one will know the difference & with 5 digestible carbs you’ll love it)
• Grab a slice of Watermelon 2.7 net carbs per 1/4 cup
• Take travel diet powder drink mix to throw in a bottle water in case there are no diet drinks (I like target’s strawberry lemonade, cheap & tasty)
• If you must drink liquor stick to the hard stuff mixed with diet, your not drinking carbs but you are drinking calories so don’t crazy. (Tequila is the lowest with 67 cals per oz)

Don’t beat yourself up if you can’t resist.

One cheat out of 30 days is nothing just jump back into your diet.